Workout

Warm Up (600)

12 x 50's on :50 



Set (300)

6 x 50's kick on 1:00 

...25 easy/25 hard 



Set (800)

16 x 50's pull on :45 

...descend 1-2 



Set (1600)

2 rounds  

16 x 50's free

…1-4 on :50

…5-8 on :45

…9-12 on :40

…12-16 on :35



Cool-down (200)

4 x 50 free 

...ascending resting 5 sec